Running: Do’s & Don’ts!

Running: Do’s & Don’ts!

Running (and walking) is an incredibly functional movement; your body is literally built for it! The cross-body movement pattern of driving the opposite arm and leg forward in unison helps improve our coordination and stability by nurturing the relationship our disparate muscles share via the muscle fascia.

What is Fascia?

Basically, Fascia is connective tissue superficial to the muscles that helps connect them to other parts of the body. It’s been described as big rubber bands that help us transfer energy during certain movement (such as the see-saw/back-and-forth type movement involved in running….left, right, left, right). But this fascia can get stuck and lose some elasticity when we don’t move it to keep it loose! Then we are stuck with this rigid strap limiting our movement, instead of a supple rubber band which allows us to move and then “snap” back in place.

For more reading and understanding of fascia check out this link below to see how unhealthy fascia can lead to low back pain
http://traineradvice.blogspot.com/2013/01/thoracolumbar-fascia-forgotten-culprit.html
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RUNNING TIPS:

DO

– Your Research! Shoes are a major factor contributing to an effective running program, especially if you’re intending to run on asphalt and/or concrete surfaces.

– Your Homework! If you’ve set your sights on an upcoming run be it a 5k, 10k, marathon or more you need to give yourself adequate time to prepare if you want to finish without injury! There are “proper” running mechanics that will help you not only land a better time, but protect your body from the repetitive stress of running. Bend your arms at 90 degrees and pump them along with the opposite leg during stride, engage your core muscles for stability to avoid excess strain on your low back throughout the run, Relax the shoulders down onto the back and don’t over-stretch your stride length – keep it comfortable and you will be able to hold a steadier pace for a longer period of time. Seek the advice of a professional for help analyzing your gait and setting up an appropriate training program to prepare for your big run.

– Prepare! Be aware of your environment! Don’t decide at the last minute to go for a run at night, through a neighborhood with no sidewalks in all black! It sounds funny, but be aware that it is VERY difficult to see runners! Wear bright colored clothing – even reflective material if running at night. Also, be mindful of WHERE you are running. If you’re trying to achieve a multiple mile run you might easily find yourself in an area of the city that is not runner friendly or safe for that matter. Run with a buddy if possible or plan and drive your route ahead of time.

– Hydrate!

DON’T

– Be a Hero! Running is one of those things people seem to think they can just pick up at any time and go-go-go! While we applaud your motivation, it’s important to approach it just like any other physical activity and ease into it to avoid injury. According to Runner’s World up to 66% of runners suffer an injury every year!!

– ALWAYS Run as FAR as you can! the 80/20 principal is widely used by many top endurance athletes. This means that 80% of their training is in the “low intensity” range (<77% max HR or breathing comfortably through the nose) and only 20% is at the moderate or higher intensity. For instance if you run 100 minutes per week, 80 of those should be in the low range, maybe 15 at moderate intensity (77 to 92% max HR, able to speak in short sentences) and 5 at high intensity (over 92% max HR and breathing as hard as you can after just a couple minutes). HAPPY TRAILS

Third Time’s the Charm

If you’ve been tuning in hopefully you have been trying out our one and two-ingredient recipes over the last couple of weeks. We are always trying to find ways to develop simple strategies for you to implement in your quest for health and fitness – and it is indeed a quest! The journey is long and certainly requires some effort and mindfulness, but the rewards literally have no match when it comes to feeling better, moving better and helping you stay as pain and disease-free as possible!

Three-Ingredient Recipes

    Banana NICEcream!

3 FROZEN BANANAS (cut in chunks) + 2 TBSP NATURAL UNSALTED PEANUT BUTTER + ¼ TSP SEA SALT
Toss in a blender on low (so you don’t burn out the motor) taking a few breaks to stir with a spoon. 2 servings

    Easy Pesto!

4 C BASIL + 3 TBSP EXTRA VIRGIN OLIVE OIL + SALT/PEPPER
Throw it all in a food processor. Freeze for future use if need be.

    Cheddar Broccoli Egg Muffins!

4 EGGS + 1 C STEAMED BROCCOLI + ½ C SHARP CHEDDAR (shredded)
Chop broccoli and whisk all ingredients. Pour mixture into coated muffin tin and bake at 375 degrees for 12-15 minutes until the eggs are set.

    Taco Lime Grilled Chicken!

1 # CHICKEN + 2 LIMES + 2 TBSP TACO SEASONING
Mix taco seasoning and lime. Cover chicken and marinate for 30 min – overnight. Grill on med-high heat for 3-5 min per side. 4 servings.

    Simple Chili!

1 # GROUND MEAT + CHILI BEANS + DICED TOMATOES
Mix COOKED meat, 1 can UNDRAINED chili beans, and 1 can of chili ready diced tomatoes. Toss in a pot and bring to a boil, simmering for 30 minutes OR toss in a crock pot on low for 4-6 hours. Add additional seasonings to taste! Consider serving over cooked spaghetti squash for added veggies!

    Tuna Salad!

AVACADO + TUNA + LEMON
Mash together 1 can of tuna, 1 small avocado, and the juice of a lemon. Season with salt/pepper to taste and serve on a wrap, on Wasa crackers, etc.

Add your own flares to these easy recipes to keep life simple!
To your health!

Building Blocks: 2 Ingredient Recipes

Hey Fit Family!

The road to Health is paved with good intentions…

The best way to develop clean eating habits for the long term is to start with BASIC ingredients that you recognize!
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Love Pizza?
Don’t deny yourself the things you love! Try this simple recipe that cuts out loads of unsavory ingredients in take out pizza:

1 C of Plain Greek Yogurt
1.5 C of Self-Rising Flour

Knead the dough for 8-10 minutes. Create your pizza shape and top with choice ingredients. Bake at 500 degrees 10-12 minutes.
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Pudding the right way?

Soak 2 TBSP of Chia Seeds in 1 C Almond Milk for at least 10 minutes. Make it smooth by blending or sweeter by adding a little honey. An Omega-3 and Protein rich snack!
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Banancakes!

Blend 1 Ripe Banana with 2 eggs until slightly frothy. Batter will be thin. Play around with toppings or roll them up with Greek Yogurt and Fruit!

and let’s be honest, pancakes are awesome – so here’s another recipe to try!

Blend 1 Ripe Banana with 1 C of Oats for thicker, more filling pancakes.
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Chicken + Salsa

Layer 3 – 4 Chicken Breasts in a slow cooker with a jar of salsa on top. Cook on low for 4+ hours and you’ve got ready to serve chicken for tacos or over rice, Mexican chicken salad, or get creative with your own idea!
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Homemade Snack Bars

In a food processor (an essential kitchen tool to make clean eating easier!) pulse together 1 part Dates and 1 part Oats. Combine until they are the consistency of jam (add just a little bit of hot water if too dry). Press the mixture into a 1/2″ deep pan and freeze for 1 – 2 hours.

Cut it into bars for a super-quick whole food snack for energy on the go!
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Until next time, remember to keep it simple at first! Nothing derails your best-laid intentions faster than jumping into the deep end before you know how to swim! Build up your repertoire one simple recipe at a time.

Flood Workout

In case you haven’t heard, the rain has been wreaking havoc on the midwest, especially on the Meramec River in and around St. Louis, Missouri.  Many are hoping to keep their homes and businesses dry and safe from the flood waters.  As a result, traffic has become very interesting.

Here is a workout for you to do in case you find yourself on one of many Missouri islands and unable to get to the gym these next few days:

5 x 5  Workout-Perform 5 repetitions each of the following exercises for 5 rounds

  1. Plank Walk Out to Pushup (Go slowly and focus on the lowering portion of the pushup)
  2. Side Lunges or Lateral Squats (5 reps per side w/a 5 sec hold per side)
  3. Burpees
  4. Walking Lunges (5 steps per side)
  5. Squats (Jump Squats for those who like to jump!)

As always, foam roll and warm up prior to any exercise. Listen to your body.  Let us know how long this takes you. Post your sweaty selfie on Facebook or Instagram and tag us.